pelvic floor exercises.???
A kegel is the name of a pelvic floor exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To try and isolate these muscles trying stopping and starting the flow of urine. Once you have located the muscles simply tighten and relax the mucsle over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
The short answer is, act like you're holding in your urine (use the muscles you would normally use to stop the flow of urine). Do this for 15 seconds at a time, then release. Repeat this exercise often throughout the day.
It is also called Kegal exercises. It involves the muscles you use when urinating. It is the muscle that can stop your urine midstream. You hold this muscle or squeeze for 3 seconds and then relax for 3 seconds. This is repeated 10-15 times per exercise. It prevents incontinence
This sounds graphic, but it really isn't. Push like you are having a Bowel movement. Then, pull like you are trying to stop your pee flow. Hold it. The more you practice this in and out/hold iit procedure, the stronger your pc's will be. Believe me, you'll know what I mean, and what a blessing it is. There are several web sites that sell vaginal eggs and other tools to help you strengthen your PC muscles and there are recommendations on those sites. The 'eggs' make great tools. I hope this helps!
Pretend that someone is pulling your belly button to floor below you (Lying on your back), and at the same time as you are tightening in, pull your hips slightly in towards your belly button, hold for ten seconds then release and do it again.